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  6. Adzuki bean vs. Yardlong bean (Asparagus bean) raw

Adzuki bean vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Significant differences between adzuki bean and yardlong bean (Asparagus bean) raw

  • The amount of folate, copper, manganese, iron, phosphorus, zinc, potassium, vitamin B1, vitamin B5, and vitamin B6 in adzuki bean is higher than in yardlong bean (Asparagus bean) raw.
  • Adzuki bean covers your daily folate needs 140% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 27 times less vitamin B5 than adzuki bean. Adzuki bean has 1.471mg of vitamin B5, while yardlong bean (Asparagus bean) raw has 0.055mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of adzuki bean is 29.

Specific food types used in this comparison are Beans, adzuki, mature seeds, raw and Yardlong bean, raw.

Infographic

Adzuki bean vs Yardlong bean (Asparagus bean) raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +188.6%
Contains more CalciumCalcium +32%
Contains more PotassiumPotassium +422.5%
Contains more IronIron +959.6%
Contains more CopperCopper +2179.2%
Contains more ZincZinc +1262.2%
Contains more PhosphorusPhosphorus +545.8%
Contains more ManganeseManganese +743.9%
Contains more SeleniumSelenium +106.7%
Contains less SodiumSodium -20%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin B1Vitamin B1 +325.2%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +541.5%
Contains more Vitamin B5Vitamin B5 +2574.5%
Contains more Vitamin B6Vitamin B6 +1362.5%
Contains more FolateFolate +903.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4200%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Adzuki bean Yardlong bean (Asparagus bean) raw DV% diff.
Folate 622µg 62µg 140%
Copper 1.094mg 0.048mg 116%
Manganese 1.73mg 0.205mg 66%
Iron 4.98mg 0.47mg 56%
Fiber 12.7g 51%
Phosphorus 381mg 59mg 46%
Zinc 5.04mg 0.37mg 42%
Protein 19.87g 2.8g 34%
Potassium 1254mg 240mg 30%
Vitamin B1 0.455mg 0.107mg 29%
Vitamin B5 1.471mg 0.055mg 28%
Vitamin B6 0.351mg 0.024mg 25%
Vitamin C 0mg 18.8mg 21%
Magnesium 127mg 44mg 20%
Carbs 62.9g 8.35g 18%
Vitamin B3 2.63mg 0.41mg 14%
Calories 329kcal 47kcal 14%
Vitamin B2 0.22mg 0.11mg 8%
Vitamin A 1µg 43µg 5%
Selenium 3.1µg 1.5µg 3%
Calcium 66mg 50mg 2%
Fats 0.53g 0.4g 0%
Net carbs 50.2g 8.35g N/A
Sodium 5mg 4mg 0%
Saturated fat 0.191g 0.105g 0%
Monounsaturated fat 0.05g 0.036g 0%
Polyunsaturated fat 0.113g 0.169g 0%
Tryptophan 0.191mg 0.032mg 0%
Threonine 0.674mg 0.104mg 0%
Isoleucine 0.791mg 0.15mg 0%
Leucine 1.668mg 0.2mg 0%
Lysine 1.497mg 0.184mg 0%
Methionine 0.21mg 0.04mg 0%
Phenylalanine 1.052mg 0.154mg 0%
Valine 1.023mg 0.162mg 0%
Histidine 0.524mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +609.6%
Contains more FatsFats +32.5%
Contains more CarbsCarbs +653.3%
Contains more OtherOther +443.3%
Contains more WaterWater +553.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +38.9%
Contains less Sat. FatSaturated fat -45%
Contains more Poly. FatPolyunsaturated fat +49.6%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/nutrients
  2. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.